Advice needed for first 10K after return from the IC

[Sigered]

I completed the C25K in February and then started on Ju-ju’s last 10K plan. About 3 weeks ago I got to the last week of the plan but before I could run the final 10K I picked up a hamstring injury and have been resting since.

I am entered in the London 10K at the end of May and I feel that I am now ready to get out running again. So, with the race just over three weeks away I am looking for advice on how to get back up to the longer distances in time.

I guess what I am looking for is a mini 10K plan to get me ready for my first 10K.

Anyone have any advice?

[Irishprincess Graduate10]

I assume you were 1 or 2K off the final 10K in which case don't worry about doing the full distance before your race. The atmosphere and adrenaline on the day will get you round.

Coming back from injury you really need to ease gently into running shorter distances to begin with to test your hamstring as the last thing you want to do is return to the IC.

Why not try a walk/run to begin with and see if the hamstring is ok. If so, then you could try a continuous run. The distance would be dictated by how you feel. If all feels ok after a few walk/runs then try a continuous run of 15-20 minutes and build up from there.

I think if you can get to say 7K in the next two weeks then you'll be ready for the race. There's not a lot you can do in the final few weeks so this is really a question of maintaining your fitness and making sure your hamstring is ready for the 10K. Good luck!

[Sigered Graduate10 in reply to Irishprincess]

Thanks, that sounds like a sensible approach.

Back to C25K week 1!